Vitamins & Minerals
List the fat soluble vitamins
A, D, E, K
What is the difference between Unsaturated Fat and Saturated Fat?
Saturated fat is solid at room temperature, and mainly comes from animals. Unsaturated fat is liquid at room temperature and comes from plants
T/F: Protein is our body's main energy source
Why can it be harmful to label food as bad/good?
Putting food into categories can often associate certain feelings with foods (ex: feeling guilty for eating a bad food). Food is fuel, and will always fuel the body regardless of its 'label'.
Explain intuitive eating
Eating when you're hungry and stopping when you're full
Which vitamin do vegans often not get enough of, and what foods can you find it in?
B12 and animal products
What is a complete protein? What is an incomplete protein?
Complete protein = All 9 essential amino acids. Incomplete Protein = Not all essential amino acids. Need incomplete proteins together to make a complementary protein.
T/F: In order for a food to be called 'Organic' 85% of the ingredients must be organic.
Fiction! A food must contain at least 95% organic ingredients to be labeled organic. "Made with Organic" needs at least 70% organic ingredients.
Name a snack that would be a good source of the three macronutrients.
Ex: Cheese and Crackers, Non-Fat Free Yogurt and Granola, Fruit and Peanut Butter
Why is it important for those who don't struggle with EDs, to learn about them?
Help support peers, increase understanding of Eating Disorders
Where do Vitamins and Minerals come from?
Vitamins are made by plants/animals, minerals are inorganic, found in soil/water
What is the byproduct of the breakdown of fat in the body?
Ketones
T/F: Detox diets detox toxins out of your body.
Fiction! Your kidneys and liver naturally detox your body regardless of what you're consuming.
What are some side effects of the ketogenic diet ("Keto flu")?
Foul breath, dizziness, irritability, nausea, constipation. From long term use: heart disease, high cholesterol, kidney stones
What are some common misconceptions about eating disorders?
Ex: You can tell someone has an ED by looking at them, EDs only affect certain populations, You can just "stop" having an ED, Anorexia is the "most severe" ED
What 4 vitamins do the majority of Americans not get enough of?
Calcium, Fe, K, Vit D
What is gluten?
A protein found in wheat, barley, and rye. It helps foods maintain their shape and acts as a 'glue' to provide food with structure.
T/F: An organic banana vs a non-organic banana would have the same nutrients.
Fact! The organic label only has to do with how the food was grown/raised. It does not affect the nutritional value.
What 4 factors contribute to your metabolism?
Age, Body Size, Body Composition, Hormones
Why is it important for those who struggle with Eating Disorders to have a meal plan?
Normalize eating, provide proper nutrition, incorporate all foods, encourage variety, help establish hunger/fullness cues.
What vitamin helps with the absorption of iron, and give an example of a meal that represents this.
Vitamin C, Breakfast: An Orange and Sausage, Bacon with Spinach. Lunch/Dinner: Spinach salad with strawberries or other citrus fruit.
What are the two types of carbohydrates and name one from each category?
Simple & Complex Carbohydrates. Simple ex: Soda, fruit juice, baked goods. Complex = Whole grains, Beans, veggies
T/F: BMI is a good indicator of someone's health.
Fiction! Many factors contribute to someone's health, BMI alone cannot be used to determine a person's health.
Explain the refeeding process, why do certain minerals in the blood decrease?
Refeeding is the process of reintroducing food after malnourishment or starvation, causes sudden shifts in electrolytes as metabolism shifts from using fat to carbohydrates.
What are 3 reasons bone thinning is common in eating disorders?
Not enough calories, decreased phosphorus intake, decreased calcium and vitamin d levels, decreased estrogen .